Elite Physique The New Science of Building a Better Body

Hammer-Grip Pull-Down
Performing a pull-down with a hammer grip provides three benefits. First, it increases
activation of the biceps, making it an excellent arm builder. Second, it’s less stressful
on the shoulders than an overhand grip. Third, your arm position allows the lats to
fully stretch, which is beneficial for shoulder mobility. This is the ideal vertical pulling
exercise for people who lack the strength to perform a hammer-grip pull-up.
HOW TO DO IT
VERTICAL PULL
1. Attach the V-shaped handle to the highest pulley. Grip the handle with your palms
facing each other, then sit on the seat with the pads resting against the top of
your thighs. Extend your arms without shrugging your shoulders, and lean your
torso back slightly (see figure a).
2. Pull the handle down until the tops of your knuckles are lower than your chin;
squeeze your shoulder blades together (see figure b).
3. Slowly extend your arms back to the starting position and repeat.
a
b
ADVANTAGES
• This variation increases activation of the biceps.
• It improves mobility of the lats.
COACHING CUE
Avoid pulling the handle to your chest to reduce strain on the anterior shoulders.
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